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Unread 2009-03-19, 01:02 PM   #76
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Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Black-Top
they are now... i used to use the smith but i'm trying to rid my workouts of the pussy factor.... granted i think i may need to cut a little weight in order to get 100% proper form but my legs were at least parallel or slightly shallow near the end of the round.... I'm working on it nigga
If you want to come to the gym w/ me one day I'm more than happy to work w/ you on your form.

Also, been busy at work, I'm not ignoring the diet PM from yesterday. I will get to it soon.

shit.. i feel if i went to the gym with you i'd leave in a full body cast... but i'll be sure to take you up on that one of these days

It's cool bro, take your time... I can fumble through the first couple of days I bought a shit load of salmon, tuna, chicken, cottage cheese, natural pb, green beans, asparagus, broccoli, almonds... that should hold me over for a bit
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Unread 2009-03-19, 01:03 PM   #77
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Quote:
Originally Posted by Black-Top
Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Black-Top
they are now... i used to use the smith but i'm trying to rid my workouts of the pussy factor.... granted i think i may need to cut a little weight in order to get 100% proper form but my legs were at least parallel or slightly shallow near the end of the round.... I'm working on it nigga
If you want to come to the gym w/ me one day I'm more than happy to work w/ you on your form.

Also, been busy at work, I'm not ignoring the diet PM from yesterday. I will get to it soon.

shit.. i feel if i went to the gym with you i'd leave in a full body cast... but i'll be sure to take you up on that one of these days

It's cool bro, take your time... I can fumble through the first couple of days I bought a shit load of salmon, tuna, chicken, cottage cheese, natural pb, green beans, asparagus, broccoli, almonds... that should hold me over for a bit
Sounds like a great start already.
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Unread 2009-03-19, 01:07 PM   #78
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one thing i'm wondering is how time sensitive these meals are... I'm sure i can figure out a way to fix it if need be but a lot of the time i'm not getting home from the gym until 8:00 - 9:00 so i'm eating around 9:30 then sacking out around 10:30... problem eating that late?
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Unread 2009-03-19, 01:10 PM   #79
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Originally Posted by Black-Top
one thing i'm wondering is how time sensitive these meals are... I'm sure i can figure out a way to fix it if need be but a lot of the time i'm not getting home from the gym until 8:00 - 9:00 so i'm eating around 9:30 then sacking out around 10:30... problem eating that late?
No, not a problem. I usually always eat about 5 min before I go to bed(pb/cottage cheese)
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Unread 2009-03-19, 01:15 PM   #80
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Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Black-Top
one thing i'm wondering is how time sensitive these meals are... I'm sure i can figure out a way to fix it if need be but a lot of the time i'm not getting home from the gym until 8:00 - 9:00 so i'm eating around 9:30 then sacking out around 10:30... problem eating that late?
No, not a problem. I usually always eat about 5 min before I go to bed(pb/cottage cheese)

yeah i'm doing that too, but it's not a problem to take all the shakes in between 7:00 - 8:30 then eat dinner at 9:00 - 9:30 then the cc & pb around 10:30?

Oh and about the shakes..... I pissed about 10 times between getting to the gym and getting home, that's gonna take some getting used to
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Unread 2009-03-19, 01:24 PM   #81
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Originally Posted by Black-Top
Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Black-Top
one thing i'm wondering is how time sensitive these meals are... I'm sure i can figure out a way to fix it if need be but a lot of the time i'm not getting home from the gym until 8:00 - 9:00 so i'm eating around 9:30 then sacking out around 10:30... problem eating that late?
No, not a problem. I usually always eat about 5 min before I go to bed(pb/cottage cheese)

yeah i'm doing that too, but it's not a problem to take all the shakes in between 7:00 - 8:30 then eat dinner at 9:00 - 9:30 then the cc & pb around 10:30?

Oh and about the shakes..... I pissed about 10 times between getting to the gym and getting home, that's gonna take some getting used to
No, it's not a problem. You should be eating your solid food meal 30-45 min after your last PWO shake, so you're doing it right.
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Unread 2009-03-19, 01:28 PM   #82
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Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Black-Top
Quote:
Originally Posted by Sylva
Quote:
Originally Posted by Black-Top
one thing i'm wondering is how time sensitive these meals are... I'm sure i can figure out a way to fix it if need be but a lot of the time i'm not getting home from the gym until 8:00 - 9:00 so i'm eating around 9:30 then sacking out around 10:30... problem eating that late?
No, not a problem. I usually always eat about 5 min before I go to bed(pb/cottage cheese)

yeah i'm doing that too, but it's not a problem to take all the shakes in between 7:00 - 8:30 then eat dinner at 9:00 - 9:30 then the cc & pb around 10:30?

Oh and about the shakes..... I pissed about 10 times between getting to the gym and getting home, that's gonna take some getting used to
No, it's not a problem. You should be eating your solid food meal 30-45 min after your last PWO shake, so you're doing it right.
Works for me...
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Unread 2009-03-19, 02:41 PM   #83
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Originally Posted by Diamond Star
This is mine for tom, I will hate myself after this.


Squat- 185 @ 10 reps
Lunges- 25's @ 10 reps
Hip Sled- 3 pps @ 10 reps
Quad extension - 100 @ 10 reps
Iso leg press- 2 pps @ 10 reps
Hamstring curl- 80 @ 10 reps

then calves/forearms/abs after

4 rounds, no rest between sets, 1 min rest between rounds, fml.
Well, that sucked, but felt good. I was on the ground and couldn't feel my legs after the 3rd round, so I stopped there. Hip sled was only 2 plates and hamstring curl was @ 70, other than that, it was dead on.

I had the trash can lid off, just in case

Lunges were never so hard during the 3rd round, ahh.
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Unread 2009-03-20, 08:20 AM   #84
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Shoulders Today-

Military Press-

115 x 10
135 x 8
160 x 6
185 x 4
205 x 2

Upright Rows- Straight Bar

65 x 10
85 x 8
105 x 6
125 x 4
135 x 4- I guess I'm a bitch boy and need to get some straps. My grip is good, but it starts to fail at the fourth rep, but my shoulders have more left in them.

Shrugs- Straight Bar

135 x 12
185 x 10
225 x 8
275 x 6
315 x 4

Forward Dumbell Raises

12 x 20's
10 x 25's
8 x 30's
6 x 35's
4 x 40's

Reverse Pec Deck

12 x 60
12 x 60
12 x 60
12 x 60

I was at about 3-3.5min rest/set through this point. Now I drop it to 60 sec max.


Dumbell Presses- Arnold's

10 x 35's
8 x 40's
6 x 45's
4 x 50's
4 x 55's

Forward Straight Bar Raises

10 x 30
10 x 40
10 x 50
10 x 60

Lateral Dumbell Raises

10 x 15's
10 x 20's
10 x 25'x
15 x 15's

Pec Fly Machine- Reverse

10 x 75
10 x 85
10 x 95
10 x 105
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Unread 2009-03-20, 10:53 AM   #85
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Shoulders / Traps


Front delt plate raises

12 x 35
12 x 35
12 x 35
12 x 35

Military press

10 x 105
10 x 105
10 x 105
10 x 105

2 arm incline db delt rasies

8 x 25
8 x 25
8 x 25
8 x 25

db front raises

10 x 25
10 x 25
10 x 25
10 x 25

Barbell shrugs (i like)

10 x 275
10 x 275

12 x 255
12 x 255

12 x 235
12 x 235

15 x 205
15 x 205

15 x 185
15 x 185

20 x 165
20 x 165

20 x 145
20 x 145

20 x 125
20 x 125

25 x 105
25 x 105

30 x 85

40 x 60

60 x bar

DB shoulder press

10 x 55
10 x 55
10 x 55
10 x 55
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Unread 2009-03-22, 07:46 AM   #86
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I ran 3 miles yesterday.

I am embarrassed to post the time........



































22:52




























Fuck.............................
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Unread 2009-03-22, 10:03 PM   #87
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Back and Forearms Today- Super Sets

Set 1

Hammer Strength Iso Rows

10 x 2pps
8 x 3pps
6 x 4 pps (I start alternating arms here)
6 x 5pps
12 x 2pps (very slow reps)

Wrist Curls- Seated Straight Bar

10 x 65
8 x 95
6 x 115
4 x 135
10 x 95

This set was about 3-4min between superset

Set 2

Seated Cable Pull Downs- Straight Bar/Wide Overhand Grip/Behind Neck

10 x 140
8 x 160
6 x 180
4 x 200
10 x 140

Standind Wrist Culs- Straight Bar/Overhand Grip

12 x 15
10 x 20
10 x 25
10 x 30
15 x 15

This set was about 2-3min between superset

Set 3

Hammer Strength Low Rows

12 x 1pps
10 x 2pps
10 x 2pps
10 x 2pps

Standing Straight Bar Wrist Curls- Underhand Grip

10 x 50
10 x 60
10 x 70
10 x 50

This set was less than 1min rest between each super set


I had to go to work and cut it a bit short.
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Unread 2009-03-23, 12:25 AM   #88
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8hrs of paintballing at Jaegers
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Unread 2009-03-24, 08:42 AM   #89
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Quote:
Friday

Warm-up - RC complex, Dynamic Stretch, De-load week

Wide - Front lat pulldown(warmup)
2 x 10 @ 70

1A)Wide Grip Pullup - 4 x 6 @ bw(10's)
1B)TBar Row - 4 x 8 @ 4p(120's)

2A)BB Row - 4 x 8 @ 135(10's)
2B)HS Iso High Lat row - 4 x 8/8 @ 2pps(90's)

3A)Straight Arm Pulldown - 4 x 10 @ 100(10's)
3B)Straight Arm Rope pulldown - 4 x 10 @ 85(45's)
^ was a sick workout, back felt about as wide as a barn when I was done.

Quote:
Saturday

DB Shoulder Press - 2 x 10 @ 35

1A)DB Shoulder Press - 4 x 6 @ 70(10's)
1B)Upright EZ-bar row - 4 x 8 @ 85(120's)

2A)Front DB Raise - 4 x 8/8 @ 25(10's)
2B)1-arm cable side lateral - 4 x 8/8 @ 25(90's)

3A)DB Rear Lateral - 4 x 10 @ 50(10's)
3B)HS Rear laterals 4 x 10 @ +25ps(45's)

4A)BB Shrug - 3 x 8 @ 315(10's)
4B)Rev EZ Curl - 3 x 10 @ 55(60's)
Again, awesome working/training style.

Quote:
Monday

Warm-up - RC complex, Dynamic Stretch, back to normal lifting, no deload. Well, fri/sat weren't really deload lol

squat - A2g
1 x 10 @ bar
1 x 10 @ 135
5 x 5 @ 275

Leg Press
Single leg - 2 x 10/10 @ 3pps
Dual leg - 2 x 10 @ 7pps

DB Lunge - 2 x 6/6 @ 70lb DB's

Leg Ext - 30 sec rest
7 x 10 @ 165

BB RDL
3 x 10 @ 225 - hard

Lying leg curl - 30 sec rest
5 x 10 @ 125
2 x 10 @ 140

Seated Calf Raise - in, out, nuetral
3 x 30 @ 90
Awesome workout, I'm now doing legs 2x a week(mon/fri) so my volume is a little lower then before on my 1x a week legs, but will be greater overall doing them 2x a week.
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Unread 2009-03-24, 09:19 AM   #90
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Default Re: Post your workout from yesterday.

Didn't
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Unread 2009-03-24, 04:22 PM   #91
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Legs.

With a LOT of heavy, deep squats.

(and other leg exercises too of course)


Today, is chest day.

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Unread 2009-03-25, 11:32 AM   #92
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Quote:
Originally Posted by Diamond Star
This is mine for tom, I will hate myself after this.


Squat- 185 @ 10 reps
Lunges- 25's @ 10 reps
Hip Sled- 3 pps @ 10 reps
Quad extension - 100 @ 10 reps
Iso leg press- 2 pps @ 10 reps
Hamstring curl- 80 @ 10 reps

then calves/forearms/abs after

4 rounds, no rest between sets, 1 min rest between rounds, fml.
I did very similar to this last night, and I loved it. I was moving around so much, I didn't notice the pain as much

I started with 25 minutes moderate eliptical, then

Front squats- 115 @ 12 reps (yeah...I'm a pussy wussy. I'm trying to improve my form)
Leg extensions- 260 @ 10 reps
Ham curl- 140 @ 10 reps (single leg)
cable squat machine thingy- 260 @ 10 reps
Lunges- 15s @ 12 reps (I was in total pussy mode)
Hip sled- 4 plates on each side (400ish?) @ 12 reps

I did that four times and did a dropset on the last set of hipsled.


Afterwards I did a bastardly core workout.


I'm in constant fear of messing my knee or back up again, so I keep telling myself I'm not going to do anything stupid. I'm probably going to need some Sylva help soon, because my workout schedule is a mess.
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Unread 2009-03-25, 12:41 PM   #93
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Legs last night

Squats:

135 x 12
185 x 10
225 x 10
275 x 10
315 x 6
315 x 5

Leg press:

4 pps x 10
5 pps x 10
6 pps x 7
6 pps x 6

Extensions:

100 x 12
130 x 12
160 x 10
190 x 10
220 x 10
250 x 6

Seated Hamstring Curls

100 x 12
130 x 10
160 x 10
190 x 5

Seated calf raises

70 x 15
70 x 15
90 x 12
90 x 12
90 x 12

I am not giving my legs a choice. They will grow, or else.
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Unread 2009-03-25, 01:09 PM   #94
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Originally Posted by JohnnyBravo
I am not giving my legs a choice. They will grow, or else.
http://www.t-nation.com/free_online_...ts_bigger_legs

Worth the read, IMO.
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Unread 2009-03-25, 02:31 PM   #95
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Quote:
Originally Posted by sebaz
Quote:
Originally Posted by JohnnyBravo
I am not giving my legs a choice. They will grow, or else.
http://www.t-nation.com/free_online_...ts_bigger_legs

Worth the read, IMO.
Any articles for smaller legs?
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Unread 2009-03-25, 06:07 PM   #96
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Quote:
Originally Posted by JohnnyBravo
Legs last night

Squats:

135 x 12
185 x 10
225 x 10
275 x 10
315 x 6
315 x 5

Leg press:

4 pps x 10
5 pps x 10
6 pps x 7
6 pps x 6

Extensions:

100 x 12
130 x 12
160 x 10
190 x 10
220 x 10
250 x 6

Seated Hamstring Curls

100 x 12
130 x 10
160 x 10
190 x 5

Seated calf raises

70 x 15
70 x 15
90 x 12
90 x 12
90 x 12

I am not giving my legs a choice. They will grow, or else.
Sounds a lot like my leg day Mark, good workout.

My legs (hams & quads) have gotten so much bigger over the past 2 months that I've got to buy new jeans. Like... I cant get my hands in my pockets anymore.

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Unread 2009-03-25, 07:00 PM   #97
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My lifts are always limited by something stupid, not ordinarily related to the actual muscle group being worked.

For example, on flat bench, once I start getting over 275 lbs, my elbows really start to hurt like hell. I have a little tendonitis in both of them that I really feel on heavy lifts that compress that joint. I can feel it on heavy tricep skull crushers, too. It pisses me off. My chest can do more, but my elbow joints hurt.

I have bad shoulders, too, and don't have much flexibility in them. When I squat, I have a hard time holding onto the bar because my shoulders don't want to go behind my head. The end result is that the bar puts a lot of pressure on my wrists, which end up holding the bar palms up instead of palms forward. My damn wrists get sore when I squat before my legs give out. How stupid is that?

I've had one knee scoped also. So when I do heavy leg extensions, having to start the extension with my legs tucked too far underneath me really kills my knee. My quads can handle the whole stack of weight, but my knees will ache on the return movement.

Fuck getting old. This is some bullshit. My muscles feel like they're 20, but my joints and tendons feel like they're 80.
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Unread 2009-03-25, 07:07 PM   #98
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Cant wait til this strep throat is gone so i can get back to the gym....
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Unread 2009-03-25, 07:19 PM   #99
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Originally Posted by JohnnyBravo
My lifts are always limited by something stupid, not ordinarily related to the actual muscle group being worked.

For example, on flat bench, once I start getting over 275 lbs, my elbows really start to hurt like hell. I have a little tendonitis in both of them that I really feel on heavy lifts that compress that joint. I can feel it on heavy tricep skull crushers, too. It pisses me off. My chest can do more, but my elbow joints hurt.

I have bad shoulders, too, and don't have much flexibility in them. When I squat, I have a hard time holding onto the bar because my shoulders don't want to go behind my head. The end result is that the bar puts a lot of pressure on my wrists, which end up holding the bar palms up instead of palms forward. My damn wrists get sore when I squat before my legs give out. How stupid is that?

I've had one knee scoped also. So when I do heavy leg extensions, having to start the extension with my legs tucked too far underneath me really kills my knee. My quads can handle the whole stack of weight, but my knees will ache on the return movement.

Fuck getting old. This is some bullshit. My muscles feel like they're 20, but my joints and tendons feel like they're 80.
I can completely relate to the shoulders Mark. My left one hurt so damn bad in the gym yesterday doing chest, that I damn near dropped the bar on myself as it gave out. I have to get a doctor's appointment scheduled, and get an MRI on it. I'm fucking scared they're gunna tell me not to lift for like 6 goddamn months. My shoulders limit me SOOOOO much on presses it's retarded. I could put up 315lbs on flat bench if my shoulders wouldn't cave the fuck in. I can barely get 275lbs up more than 4 times because my left shoulder is in agonizing pain. It feels like I'm being stabbed, and then my arm goes numb. No bullshit.

It fucking SUCKS.
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Unread 2009-03-25, 07:30 PM   #100
JohnnyBravo
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Originally Posted by JohnnyBravo
My lifts are always limited by something stupid, not ordinarily related to the actual muscle group being worked.

For example, on flat bench, once I start getting over 275 lbs, my elbows really start to hurt like hell. I have a little tendonitis in both of them that I really feel on heavy lifts that compress that joint. I can feel it on heavy tricep skull crushers, too. It pisses me off. My chest can do more, but my elbow joints hurt.

I have bad shoulders, too, and don't have much flexibility in them. When I squat, I have a hard time holding onto the bar because my shoulders don't want to go behind my head. The end result is that the bar puts a lot of pressure on my wrists, which end up holding the bar palms up instead of palms forward. My damn wrists get sore when I squat before my legs give out. How stupid is that?

I've had one knee scoped also. So when I do heavy leg extensions, having to start the extension with my legs tucked too far underneath me really kills my knee. My quads can handle the whole stack of weight, but my knees will ache on the return movement.

Fuck getting old. This is some bullshit. My muscles feel like they're 20, but my joints and tendons feel like they're 80.
I can completely relate to the shoulders Mark. My left one hurt so damn bad in the gym yesterday doing chest, that I damn near dropped the bar on myself as it gave out. I have to get a doctor's appointment scheduled, and get an MRI on it. I'm fucking scared they're gunna tell me not to lift for like 6 goddamn months. My shoulders limit me SOOOOO much on presses it's retarded. I could put up 315lbs on flat bench if my shoulders wouldn't cave the fuck in. I can barely get 275lbs up more than 4 times because my left shoulder is in agonizing pain. It feels like I'm being stabbed, and then my arm goes numb. No bullshit.

It fucking SUCKS.
It's frustrating. It's a lot better than it was. There was a point about a year or so ago when the tendons in my elbows hurt so bad that I couldn't curl more than about 70 lbs witout it bringing tears to my eyes, and sometimes they would hurt so badly that I couldn't even pick up a gallon of milk or a 32 oz soda. I had no grip strength and everything I did hurt.

I've been taking glucosamine and fish oil supplements and I try to warm up really well before my heavy lifts. That has helped a lot, but there is always a point where I can feel my joints limiting my progress. Too many injuries coupled with getting older, I guess.

Oh well. I am FINALLY learning how to listen to my body and I know about where my stopping point is. If I feel like I'm pushing too hard on the joints (not the muscles), I'll just back off. So far, I've been "injury" free for about 8 months or so. I still have the nagging pains when I go heavy on some things, but I don't have any throbbing pains throughout the day like I used to. I used to just be in pain 24/7. I told myself, "just push through it". Looking back, I don't think that was too smart.

All that being said, I do have every intention of kicking Sylva's ass on every major muscle group no matter how much it hurts.
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